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Abdominal obesity can be improved by adjusting dietary structure, increasing aerobic exercise, strengthening core muscle training, controlling stress, and improving sleep.

1. Adjusting dietary structure

Reducing the intake of refined carbohydrates and high-fat foods, increasing the proportion of high-quality protein and dietary fiber can help reduce visceral fat accumulation. It is recommended to choose whole grains, lean meat, fish, beans, and fresh vegetables and fruits, and avoid sugary drinks and fried foods. Eat regularly every day, control total calorie intake, and avoid overeating.

2. Increase aerobic exercise

Doing at least 150 minutes of moderate intensity aerobic exercise per week can effectively burn abdominal fat. Exercise such as brisk walking, jogging, swimming, and cycling can increase basal metabolic rate and promote fat oxidation and decomposition. During exercise, the heart rate should be maintained within the range of 60% -70% of the maximum heart rate, with each session lasting for more than 30 minutes for better results.

3. Strengthen core training

Plate support, supine abdominal roll, Russian rotation and other training for abdominal muscle groups can enhance core strength and improve posture. Cooperating with aerobic exercise can accelerate local fat metabolism, 3-4 times a week for 15-20 minutes each time. Pay attention to maintaining the correct posture during training and avoid compensatory movements that may cause injury.

4. Control Stress

Long term stress can lead to an increase in cortisol levels and promote abdominal fat accumulation. Stress can be relieved through meditation, deep breathing, yoga, and other methods, with 10-15 minutes of relaxation time scheduled every day. Cultivating hobbies and maintaining good social relationships can also help alleviate psychological stress.

5. Improving Sleep

Lack of sleep can affect the balance of leptin and ghrelin secretion, increase appetite and fat accumulation. It is recommended to maintain 7-8 hours of high-quality sleep every day and develop a fixed schedule. Avoid using electronic devices before bedtime, keep the bedroom quiet and dark, and if necessary, use melatonin tablets for a short period of time to help adjust sleep rhythm. The improvement of abdominal obesity requires long-term adherence to a healthy lifestyle, and it is not recommended to adopt extreme dieting or excessive exercise. In addition to the above methods, waist circumference and body fat percentage can be measured regularly to track progress. If metabolic abnormalities such as hypertension and hyperglycemia are combined, timely medical evaluation should be sought, and an individualized weight loss plan should be developed under the guidance of a doctor. If necessary, medication such as Orlistat capsules can be considered for adjuvant treatment, but strict adherence to medical advice is necessary.